Discussion: fast

nice fast pace, low hr too, mine averages in the high 150's to mid 160s, and has been up to 192 on some runs

Do you have a treadmill at home or is this at a gym?

NSAR @...i always found your hr high..what your hr in the morning in bed ? me at 160 i am in threshold and cant hold that for long...when i was road running i know if i was holding a hr of 165 i would run a sub 36 min on a 10 k.
You should do a time-trial on a certain loop or trail now and try it every month of this training you will see a big improvement for sure...Not in speed ( this 22 week training program is not build to improve speed dut to bring endurance ) but like Tim
Noakes said in his book ''The surest indication that you are improving is if you are able to run the same or better time in successive time-trails butat a lower heart rate, with less effort and with a more rapid recovery.

@09MAN...Yes i have a treadmill home, 2 year ago Stephanie broke her ankle and after 4 week the doctor ask her to go to the hospital every day to start walking on a treadmill so instead we bought one....you just have to sign in the bottom of the sheet and pay $100.00/month for 2 year... ;-)) ...i never regret it.... Stephanie still use it, the kid use it a lot and i like it for speed work.

I'll have to start wearing my HRM again... but I think I'm closer to NSAR. I believe a higher or lower HR is really just specific to the person, the HR recovery is a more accurate tool for comparison.

I agree a higher or lower HR is specific to the person but you can improve your lower HR .

This one time playing hockey I hit 216. That was cool.

my resting heart rate is around 55.

NSAR....look like i am 10 heart beat behind you, my HR in the morning is 47 and i never went higher than 182...that probably why i am so slow. But remember i am old.

09Man...216 playing Hockey !! you were probably on the bench drinking Red Bull..

I think 216 was a sensor error. I regularly got over 200 playing hockey though.